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Comparing Nutrients in 500 calories Cereals, corn grits, white, regular and quick, enriched, cooked with water, with saltVS Canned Kidney Beans

Weight per 500 calories

Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt
704g
Canned Kidney Beans
595g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 500 calories - Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt or Canned Kidney Beans?

Macros Ratio

Protein Fat Carbs

Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt
10%
6%
84%
Canned Kidney Beans
25%
6%
69%
500 kcal ▼

Macro Nutrients

Cereals, corn grits, white, regular and quick, enriched, cooked with water, with saltvs Canned Kidney Beans
17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Breakfast Cereals rich in Energy
3.34%3.24g
Fat
3.7%3.57g
3.24 gvs3.57 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Breakfast Cereals rich in Fat
1.45%0.46g
Saturated Fat
2.62%0.84g
0.46 gvs0.84 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0%0g
Omega 3
30.5%0.49g
0 gvs0.49 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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6.84%1.16g
Omega 6
3.7%0.63g
1.16 gvs0.63 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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80%104g
Carbohydrate
66.4%86.3g
104 gvs86.3 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.17%0.85g
Sugars
15%11g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.85 gvs11 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0%0g
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
NA gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0g
NA gvs0 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%11g
NA gvs11 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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15%5.63g
Fiber
67.4%25.6g
5.63 gvs25.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Breakfast Cereals rich in Fiber
21.5%12g
Protein
55.5%31g
12 gvs31 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cereals, corn grits, white, regular and quick, enriched, cooked with water, with saltvs Canned Kidney Beans
0%0μg
Vitamin A
NA
RAE, retinol activity equivalents
0 μgvsNA μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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50.5%0.61mg
Vitamin B1
57.5%0.69mg
Thiamine
0.61 mgvs0.69 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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31.4%0.41mg
Vitamin B2
23.4%0.3mg
Riboflavin
0.41 mgvs0.3 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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35%5.63mg
Vitamin B3
15.3%2.45mg
Niacin, nicotinic acid, niacinamide
5.63 mgvs2.45 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
6.48%0.32mg
Vitamin B5
16.4%0.82mg
Pantothenic acid
0.32 mgvs0.82 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
25%0.32mg
Vitamin B6
34%0.44mg
Pyridoxine
0.32 mgvs0.44 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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49.3%197μg
Vitamin B9
53.6%214μg
Folates and Folic Acid
197 μgvs214 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
7.94%7.14mg
Ascorbic acid
0 mgvs7.14 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1.4%0.21mg
Vitamin E
0.79%0.12mg
Tocopherols and Tocotrienols
0.21 mgvs0.12 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
20.3%24.4μg
Phytomenadione or phylloquinone
0 μgvs24.4 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cereals, corn grits, white, regular and quick, enriched, cooked with water, with saltvs Canned Kidney Beans
0.7%7.04mg
Calcium
20.2%202mg
7.04 mgvs202 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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0%0mg
Copper
89.3%0.8mg
0 mgvs0.8 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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9.86%394μg
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
394 μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Fluoride
50%4mg
Iron
87%6.96mg
4 mgvs6.96 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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11.7%49.3mg
Magnesium
38.3%161mg
49.3 mgvs161 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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11.3%0.26mg
Manganese
43.5%1mg
0.26 mgvs1 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Molybdenum
20%141mg
Phosphorus
76.5%536mg
141 mgvs536 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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5.6%190mg
Potassium
41.5%1411mg
190 mgvs1411 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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39.7%22μg
Selenium
9.74%5.36μg
22 μgvs5.36 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Selenium
105%1570mg
Sodium
117%1762mg
1570 mgvs1762 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Sodium
11.5%1.27mg
Zinc
25%2.74mg
1.27 mgvs2.74 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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15.8%584g
Water
12.6%465g
584 gvs465 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Breakfast Cereals rich in Water
Lets compare vitamin content per 500 calories of Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt vs Canned Kidney Beans:
Comparing minerals per 500 calories for Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt vs Canned Kidney Beans:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

Cereals, corn grits, white, regular and quick, enriched, cooked with water, with saltVS Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without saltCanned Kidney BeansVS Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without saltCereals, corn grits, white, regular and quick, enriched, cooked with water, with saltVS California Red Kidney BeansCanned Kidney BeansVS California Red Kidney Beans
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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